How to Retain Nutrients When Preparing Vegetables
by Lisa Nelson, RD


Vegetables are full of vitamins and minerals essential to optimal health and　promoting weight loss.　Here are just a few of the nutrients found vegetables:

Vitamin A - Vision, Bone Growth, Dental Health
B Vitamins - Metabolism, Growth, Reproduction
Vitamins C and E - Antioxidants to Prevent Cell Damage
Calcium - Bone Health, Muscle Contraction
Magnesium - Muscle Relaxation, Insulin Secretion
When it comes to cooking and preparation, these nutrients can be fragile　and diminished depending on how long they are exposed to heat and water. To get the most nutrition out of your vegetables, make the following part of your routine:

1. Keep the peel.

Removing the peel also removes significant nutrients. For example, discarding an apple peel throws out　dietary fiber, vitamin C and various other minerals. If you are concerned about pesticides, instead of removing the peel thoroughly wash vegetables to　remove　contaminants – or you may want to select organic produce. If you are in the Real Living Nutrition ‘Balance Program,’ look under "My Tools" for a handout entitled: ‘The Dirty Dozen – Learn What Foods to Buy　Organic.’

2. Chop Vegetables After Cooking.

If you chop vegetables prior to cooking, the larger exposed surface area increases vitamin and mineral loss. One study showed that carrots retain 25% more of certain nutrients when they were cooked whole rather than chopped. There is also some evidence that chopping after you cook enhances the flavor of the vegetable.

Begin your journey to optimal health and weight loss with Registered Dietitian Lisa Nelson. Lisa is a dietitian with Real Living Nutrition Services, at http://www.reallivingnutrition.com/. Sign up for a　Mini Diet Makeover today!
About the blogger:

Lisa Nelson RD, founder and owner of HeartHealthMadeEasy.com and health expert for The Health Central Network, offers support, education and guidance as you achieve your heart health　goals. Receive regular heart health and weight loss tips from dietitian Lisa Nelson when you subscribe to The Heart of Health and the free special report "How to Make Heart Healthy Changes into Lifelong Habits." You can reach Lisa at http://www.lisanelsonrd.com/ or http://www.reallivingnutrition.com/LisaNelson.aspx.